Natural Dietary supplement

“Align your eating pattern with Nature.” – Gunjan Sharma.

“Align your eating pattern with Nature.” - Gunjan Sharma

Diet and nutrition play a crucial part in our lives not just during menopause, but as we age along. It improves the quality of life all along. Having said that, our recent conversation with Gunjan Sharma, an Integral Nutritionist and Health Coach was about mindful eating and menopause nutrition. It was an insightful conversation that gave our viewers many tips to take away from the session. 

We had a lot of queries about the foods we eat and the lifestyle we lead, and this is what she had to say: 

Women complain about how difficult it is to reduce weight after they hit their 40’s. Is it difficult? Why is it so?

There are a lot of factors, genetics and lifestyle that affect one’s weight, it is all about bio-individuality. However, in general, as we age, our muscle mass reduces, slowing down the metabolism and thus making it a little more difficult to shed excess weight. Estrogen levels begin to decline as a woman begins perimenopause. As a result, we lose muscle mass, and that loss results in a decrease in metabolism. The loss of estrogen also leads to a propensity to deposit fat in the mid-section, which leads to further metabolic derangement (or an inefficient metabolism). A lot of women start feeling the “Abhi toh party shuru hui hai(the party has just started)” mode in our bodies and each one responds to it differently.

What contributes to the changes in the nutritional needs of women during menopause?

The changes in hormones especially estrogen, progesterone and testosterone which may fluctuate for a while based on the individual. Risk of certain medical conditions like cardiovascular disease, osteoporosis, weight gain, insulin sensitivity, urinary incontinence, and sexual dysfunction. Depending on a woman’s history like PCOS in early years might cause increased insulin sensitivity and diabetes around menopause loss of bone mass cause osteoporosis or frequent risk of bone fractures. It’s a transitional period for a woman’s body and depending on individual needs, nutrition needs might change like a requirement for extra calcium, more omega 3s for heart health, foods to manage blood sugar fluctuations, etc.

Most of us may turn to crash diets for short periods to lose weight. How does that impact the overall well-being?

Most times in crash diets, a person is only losing water from the body and next muscle mass. A very low-calorie diet can slow down the metabolism and cause other issues in the long run. A sustainable healthy lifestyle is key. Crash diets can also cause other malnutrition issues which one may not realize till later as well as duller skin, hair, and general fatigue. Restrictive eating also has its share of emotional impact and can cause lower self-worth and unhealthy relationships with foods. Embrace your health and life journey as a marathon, not a sprint, sustainable results holistic wellness.

How important is it to include supplements in your diet during menopause and the years after? What kind of supplements can women take as they tread towards menopause and to maintain overall wellness as they age further?

Supplements are based on individual needs. It all depends on the woman’s lifestyle history before menopause and ideally taken recommended by a healthcare provider. Also, the duration of the supplementation is based on an individual’s needs and symptoms.

If a woman has a lot of bleeding in the perimenopause time, she might need extra iron & Vitamin C for the absorption of iron. If she is having insomnia, magnesium might be required. Pursuing a healthy lifestyle all through your life is the most important part. In general, don’t wait for menopause, start making yourself a priority. If supplements are recommended, please choose something like Femarelle which is natural, non-hormonal and made with non-GMO substances. Depending on where you have been in life, some supplements like Femarelle can prepare you or assist you in the ride.

Many healthcare providers and practitioners suggest a Mediterranean diet for women after their 40’s. What is the Mediterranean diet and does it help in managing the transitions through various stages of menopause?

The Mediterranean diet is based on the traditional foods that people used to eat in countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. It typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods, added sugar, and refined grains should be restricted. In general, this was recommended for people prone to cardiovascular disorders. The risk of heart-related diseases increases in women post-menopause, our bodies are naturally more protected till then, bless your period! No one diet works for everyone but in general similar guidelines of including more whole foods, fruits, vegetables, essential fats are a good lifestyle to adopt. Eating local and seasonal is most beneficial. Here in India, suddenly we can’t start eating pasta all the time, but yes eating more local vegetables, fruits, a variety of legumes, pseudo-grains and fiber-rich foods is a good way of living. The Mediterranean diet popularized olive oil which is a great source of healthy fats easily available to them but so is ghee which can now be found in most Mediterranean countries as well.

What to eat and what not to eat? What diet regime can women follow when they are struggling with weight gain during menopause? Would it help to track their triggers to cravings and calories? How?

Menopause is a huge transition for a woman’s body and each one deals with it differently. The key is to embrace the process and nurture your mind, body, and soul. It is not just about what to eat but how to eat it as well. A lot of times women are so busy being caretakers that they forget to take care of themselves. On top of that, this transition with fluctuating hormones, there may be emotional ups and downs. Instead of counting calories, focusing on eating wholesome homemade foods is the key to overall well-being. Being in tune with oneself and understanding cravings and embracing them without judgment as a process is important.

What’s the difference between whole and processed foods? Why is it important for us to eat whole foods?

Whole foods are foods in their natural state closest to nature and with the least number of modifications. Some of the examples are whole grains, fruits, vegetables, eggs, and non-GMO meats. Processed foods are made in a food processing plant. Natural raw ingredients are processed from their natural state into various preparations, packaged into tetra packs, packets or boxes etc. and sold. They are treated under various temperatures to prolong shelf life, but the nutrients might have depleted in the process. It is better to eat foods that come from plants and are not made in a plant.

Whole foods are better for you because they provide a variety of nutrients intact that the body needs to function correctly as opposed to processed foods that may not have as many nutrients. For example, eating an orange versus drinking orange juice from a tetra pack. One of the most important aspects like fibre is lost in the tetra pack juice. Often, preservatives and chemicals are added to foods to keep them fresh longer which does more damage to our body in the long run.

What is a good diet regime to follow for women in menopause and years after that would contribute to their overall wellness as well?

Firstly, it’s not about a particular ‘diet’. It’s a lifestyle. Often when people start making healthier choices, people ask – “Are you on a ‘diet’?” as though it’s a short-term gig. Also, it’s about bio-individuality. What works for one body, one person’s daily life and schedule might not work for another. Certain foods may work better for one person based on genetics and ancestry versus the other.

 Here are some general recommendations:

  •  Eat whole foods that are closest to nature and include plenty of green leafy vegetables. Don’t just think of green smoothies and salads, eat the local sabzi (vegetable preparations) like Sarson ka saag(Mustard leaves gravy) in the winter.
  •  Include a diverse array of local and seasonal fruits and vegetables that are very important for natural vitamins, minerals and gut bacteria.
  • Don’t fear fat. Consume healthy fats like ghee, nuts, and olive oil.
  •  Focus on unprocessed whole grains and include pseudo-grains like buckwheat and amaranth.
  • Avoid processed foods and keep them as low as 20% intake out of 100 in your daily diet.
  • Indulge in home cooking. Align your eating pattern with Nature. For instance, try to eat dinner closest to Sunset.
  • Prioritize yourself and make self-care a part of your everyday routine.


Femarelle Recharge

Rated 0 out of 5
Live your 50’s
  • It is 100% natural and a non-hormonal supplement that is suitable for women in their 50’s going through menopause.
  • Femarelle Recharge can restore the balance in hormonal activity and regulate the frequency of hot flashes and night sweats at the peak of menopause.
  • It is rich in phytoestrogens, promotes nervous system function and liver metabolism. Having been approved after over 20 clinical trials, it improves your energy levels, enhances your moods while reducing anxiety and aggression.
  • Each box contains 4 sheets of 15 capsules, totalling 60 capsules per pack. An information leaflet is provided with the package and contains information about the product and its use. Best results can be seen from 30 days onwards.

Femarelle Rejuvenate

Rated 0 out of 5
Love your 40’s
  • It is 100% natural and a non-hormonal supplement that is suitable for women in their 40’s headed towards menopause. Femarelle Rejuvenate can restore the balance in hormonal activity and help with the primary signs during perimenopause.
  • It is rich in phytoestrogens, promotes nervous system function and liver metabolism, and helps you manage irregular menstruation patterns. Having been approved after over 20 clinical trials, it enhances skin elasticity, boosts sex drive, and strengthens hair and nails.

Femarelle Unstoppable

Rated 0 out of 5
Embrace your 60’s
  • It is 100% natural and a non-hormonal supplement that is suitable for women in their 60’s and post-menopause.
  • Femarelle Unstoppable contains vitamin D that improves the muscles, joints, bone, and gut health of women as they get older.
  • It is rich in phytoestrogens, promotes nervous system function and liver metabolism. Having been approved after over 20 clinical trials, it enriches cardiovascular health, enhances energy levels, and prevents bone loss.
  • Each box contains 4 sheets of 15 capsules, totalling 60 capsules per pack. An information leaflet is provided with the package and contains information about the product and its use. Best results can be seen from 30 days onwards.